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Low-calorie breakfast: how to prepare it?

Low-calorie breakfast: how to prepare it?
Healthy Fast Food Breakfast, When looking to lose weight, it is necessary to make some dietary changes. However, this does not mean skipping meals or stopping eating. It's more about establishing a slightly low-calorie diet. And, of course, breakfast is no exception. Here are some explanations about the ideal low-calorie breakfast.

Is it essential to eat breakfast?

There is no precise answer to this question. Although eating breakfast is recommended by the majority of health authorities, it has been proven time and time again that skipping breakfast does not affect weight (neither positive nor negative). However, a few rules apply:
  1. It is necessary to eat breakfast if you feel hungry. Physiological hunger responses (rumbling stomach, low energy, yawning, headache) indicate that the body needs calorie intake. It is, therefore, a question of responding to it by eating. Moreover, if you do not feel hungry when you wake up, there is no obligation to eat. Better to wait until hunger strikes, even at a later time. In which case, we will allow ourselves a light breakfast, which will quench hunger until lunchtime.
  2. Eating in the morning allows you to refuel and feel less hungry during the day.
  3. Hydration on waking is necessary because the body needs to be rehydrated after a night of fasting. Also, it is advisable to drink, whether it is water, a hot drink or a freshly squeezed fruit.
  4. Breakfast should be balanced. this meal must consist of at least one sugar-free cereal product, dairy product, fruit, and drink. People with moderate to intense physical activity should supplement this meal with a serving of protein, such as an egg.

What is a low-calorie breakfast?

The PNNS specifies that a "normal" breakfast should cover 20-25% of the recommended daily nutritional intake, i.e. 500 kcal for an adult. Therefore, talking about a low-calorie breakfast means that the meal should not exceed this amount of calories or even "weigh" less. However, it is important that the breakfast, if it is low-calorie, is balanced (intake of essential macronutrients) and sufficiently satiating to avoid crashes, untimely hunger and, ultimately, snacking that is harmful to the weight. It is, therefore, a question of following a few simple rules:
  1. During the night, the body burns calories and naturally draws on its reserves. In the morning, it, therefore, needs "fuel". It is therefore essential to consume carbohydrates. But it is necessary to prefer the complex and with a low glycemic index to avoid any insulin peak.
  2. Also, a low-calorie breakfast should include low-calorie but satietogenic foods. Therefore, we can bet on two types of food: fibres, for their "appetite suppressant" effect and proteins, because they are long to digest. But the latter must be lean, that is to say, low in fat, to avoid any storage.
  3. The notion of balance prevails, so each meal (including breakfast) should bring its share of vitamins. These are particularly numerous in fruits. On the other hand, we will always prefer a whole fruit to a fruit juice: the first contains less sugar and more fibre, it will be healthier, less caloric and endowed with better satietogenic power.
  4. Fast sugars (except fruit fructose) should be excluded. Not only do they trigger a rapid rise in blood sugar (and an equally sharp drop, therefore guaranteed cravings), but also fat storage. Not to mention that they are high in calories, so they are not really relevant in the composition of a low-calorie breakfast.

Low-calorie breakfast: some ideas

What is a low-calorie breakfast?

Low Fat Breakfast Ideas: Example 1

Here is a first low-calorie breakfast option, which should allow you to keep your weight under control, provided, of course, that the other meals of the day are reasonable and balanced.
  1. Two- egg omelette, cooked with a drizzle of oil: 150 kcal.
  2. Two slices of rye bread: 130 kcal.
  3. A cup of tea or coffee with a dash of semi-skimmed milk: 10 kcal.
  4. An apple: 75 kcal.
Total: 365 calories.

Healthy Low Calorie Breakfast: Example 2

If you are more tempted by an all-in-one "recipe" and are naturally greedy, you can opt for the cereal option. But be careful, you have to choose them carefully. We recommend an entire bowl of porridge containing:
  1. 50 g oat flakes: 175 kcal
  2. 100 ml of unsweetened soy milk: 40 kcal.
  3. 100 g of various red fruits: 30 kcal.
  4. One tablespoon of peanut butter: 115 kcal.
  5. A cup of green tea : 0 kcal.
Total: 360 calories.

Low Calorie Breakfast Ideas: Example 3

Finally, if you are not put off by salt in the morning and are looking to increase your protein intake, you can choose a low-calorie breakfast of this type:
  1. Two crispy Wasa-type sandwiches: 70 kcal.
  2. Two slices of meat: 120 kcal.
  3. 100 g of cottage cheese: 90 kcal.
  4. Two kiwis: 90 kcal.
  5. Five almonds: 35 kcal.
  6. A cup of tea without milk: 0 kcal.
Total: 405 calories.

Low calorie breakfast healthy

As part of a diet, breakfast must be able to provide you with a panoply of nutrients in order to last until dinner. To achieve this goal, stock your kitchen with foods high in protein and fiber. If you start the day with a bagel, sugary cereal, or an ice cream waffle drizzled with syrup, it won't help your appetite or your mood. Do not hesitate to consume these fat-burning foods to lose weight.